Exercise Archives - Page 3 of 3

DoctorShawn

02/Jul/2023

Exercise is essential to maintaining a healthy lifestyle, but how much is enough? With a dizzying array of workout routines, fitness gurus, and exercise programs, it can be challenging to know what is best for you. The American Heart Association (AHA) and Centers for Disease Control and Prevention (CDC) have issued recommendations for cardio and resistance exercise levels per week. In this blog post, we will explore these recommendations and provide guidance on how to achieve them.

Cardio Exercise Requirements:

The AHA recommends that adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous aerobic activity per week. Moderate-intensity activities include brisk walking, dancing, or cycling at a speed of 10-12 miles per hour, while vigorous activities include running, hiking uphill, or cycling at a speed of more than 12 miles per hour. These activities should be spread throughout the week, with sessions lasting at least 10 minutes each.

Regular aerobic exercise has been shown to have numerous health benefits, both physical and mental. According to recent research, some of the key benefits of aerobic exercise include:

Improved cardiovascular health: Aerobic exercise has been found to decrease the risk of heart disease and stroke, as well as lower blood pressure and LDL cholesterol levels (Source: https://www.medicalnewstoday.com/articles/327100).
Reduced risk of cancer: A study published in CNN found that just 11 minutes of moderate-to-vigorous intensity aerobic activity per day could lower the risk of cancer (Source: https://www.cnn.com/2023/02/28/health/moderate-physical-activity-cancer-death-risk-wellness/index.html).
Increased life expectancy: Research shows that people who include aerobic exercise in their daily routine can increase their life expectancy (Source: https://www.webmd.com/fitness-exercise/what-are-aerobic-exercises).
Improved brain function: Short-term aerobic exercise has been found to improve cognitive and brain health in sedentary adults (Source: https://www.frontiersin.org/articles/10.3389/fnagi.2013.00075/full).
Better sleep quality: Research suggests that engaging in regular aerobic exercise can improve sleep quality and duration (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5448449/).

Resistance Exercise Requirements:

The CDC recommends that adults engage in muscle-strengthening activities that work all major muscle groups two or more days per week. These activities include weightlifting, bodyweight exercises, and resistance bands. Ideally, each exercise should be repeated for eight to 12 repetitions, targeting each muscle group for a total of two to three sets.

Recent research has shown that resistance exercise provides numerous health benefits, including:

Improved bone health: Resistance exercise has been found to increase bone mineral density and reduce the risk of osteoporosis (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986488/).
Better metabolic health: A study published in the Journal of Strength and Conditioning Research found that resistance exercise can improve insulin sensitivity and glucose metabolism, which can help prevent type 2 diabetes (Source: https://journals.lww.com/nsca-jscr/Abstract/2023/02000/Effects_of_Resistance_Training_on_Glucose_Control.6.aspx).
Reduced risk of cardiovascular disease: Research suggests that resistance exercise can improve blood pressure, lipid profiles, and overall cardiovascular health (Source: https://pubmed.ncbi.nlm.nih.gov/22874843/).
Improved mental health: Resistance exercise has been found to have positive effects on both anxiety and depression symptoms (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5842975/).
Better quality of life: A study published in BMC Public Health found that resistance exercise is associated with a better quality of life in older adults (Source: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-09812-w).

Combining Cardio and Resistance Exercise:

Cardio and resistance exercise can be combined for optimal results. Some experts recommend that individuals engage in cardio exercise at least three to four days per week and engage in resistance exercise two to three days per week. Each session should last at least 30 minutes, with a goal of achieving 150 minutes of cardio and at least two 30-minute resistance training sessions per week.

Additional Tips:

It’s important to note that your fitness level and health history will impact your workout routine. Beginners may start with lower levels and work their way up gradually. Individuals with health issues should consult with their doctors to identify the appropriate intensity and type of exercise.

It’s important to establish a workout routine that works for your body and lifestyle. Cardio and resistance exercise provide numerous health benefits, including lower blood pressure, reduced risk of chronic diseases, and improved mental health. By following the recommendations of the AHA and CDC, and starting at a level that is appropriate for your fitness level and health status, you can achieve optimal results. Remember, consistency is key, and you can make exercise a fun and enjoyable part of your routine.

drshawn

26/Dec/2022

A concussion is a mild traumatic brain injury caused by a bump, jolt, or blow to the head. If you’ve been diagnosed with a concussion, you may be wondering what you should do next. This blog post will provide some helpful tips on how to manage your recovery process.

Allow Your Brain Time to Heal

First and foremost, it’s important to give your brain the time it needs to heal after sustaining a concussion. It can take anywhere from several days to several months for someone with a concussion to feel completely better. In general, most people experience symptoms for up to three weeks following the injury. During this time, it’s important that you rest both mentally and physically in order for your symptoms to improve.

Recent research has shown that the amount of rest required after a concussion to help a person heal and recover is more than what was previously thought. In order for an individual to experience the most beneficial results, it is suggested that they take at least 24 hours of rest following a concussion. This includes not only avoiding physical activity, but also limiting activities that require mental exertion and concentration, such as watching television or playing video games. It is important to note that this initial period of rest should be followed by gradually increasing activity as symptoms improve, with sufficient breaks built in throughout the day.

Additionally, studies suggest that adolescents need between 10-14 days of rest in order to achieve full recovery from a concussion. This extended period of rest could include reduced physical or cognitive activities and even temporarily stopping school or work obligations if necessary.

Ultimately, the amount of rest required after suffering a concussion will vary depending on each individual’s specific needs and symptoms. However, research has demonstrated that taking at least 24 hours of complete rest initially and then gradually increasing activity levels as symptoms improve can be an effective way for individuals to recover faster and live healthier lives.

Diet after concussion

Eating a diet that is rich in essential nutrients and vitamins can be an important part of recovery after concussion. Eating plenty of fruits, vegetables, and lean protein can help support brain health and provide the necessary nutrients to aid in neurocognitive functioning after a concussion. Studies have shown that consuming foods with omega-3 fatty acids, such as fish and nuts, may help reduce the risk of long-term cognitive impairment associated with concussions (Hoffman et al., 2015).

In addition, research suggests that eating large amounts of antioxidant-rich foods like berries, spinach, and kale can help to protect against inflammation caused by traumatic brain injuries (TBIs) (Fotuhi et al., 2016).

Furthermore, having adequate levels of vitamin D has been linked to improved outcome from TBIs (Xiao et al., 2018). Therefore it is important for individuals who have experienced concussions to consume a balanced diet that includes several servings of fruits and vegetables daily along with lean protein sources like fish or poultry. Additionally, eating smaller meals throughout the day rather than three large meals may also improve cognitive functioning after a concussion (Cantu & Nowinski, 2007).

Finally, drinking adequate amounts of water throughout the day is essential for maintaining proper hydration which helps support healing processes in the brain following traumatic injury. With these considerations in mind, dietary changes can be an invaluable tool in supporting recovery from concussion.

Exercise following concussion

Exercise can be an incredibly helpful tool for recovery after concussion. Physiotherapy or physical therapy (PT) is a common way to help individuals recover from concussions, and exercise plays an important role in this process.

Exercise has been shown to reduce symptoms of concussion such as headaches, dizziness, and difficulty concentrating (Giza et al., 2020). It can also improve overall balance and coordination, which are both key components of post-concussion recovery (Peterson & Pfister, 2020).

Additionally, exercise can help reduce anxiety and depression after concussion by providing structure and routine to each day (Roche et al., 2019). Studies have found that aerobic exercise is especially beneficial in post-concussion recovery. Aerobic exercises such as cycling or walking can increase blood flow to the brain and may also stimulate neuroplasticity in the brain cells that were affected by the concussion (Cantero et al., 2017).

By providing a safe environment with gradual increases in intensity over time, PTs are skilled at helping individuals develop an exercise plan tailored to their needs that will support their recovery. Thus, when used properly under professional guidance, exercise can be an effective tool for promoting healing after a concussion.

Sleep

Getting enough quality sleep after a concussion is one of the most important things to aid in recovery. When one suffers from head trauma, their body needs more time to heal and rest than it usually does. Without adequate rest, the healing process can be significantly delayed or slowed. Quality sleep not only allows for healing to occur but also helps individuals maintain balance, improve decision-making, and promotes physical and mental wellbeing (Liu & Ledden, 2020).

Individuals with concussions should get between seven and nine hours of quality sleep each night as recommended by the National Sleep Foundation (NSF, 2021). This amount of restful sleep may vary depending on individual circumstances.

Strategies such as avoiding caffeine after lunchtime, limiting exposure to bright screens before bedtime and establishing a regular bedtime routine can also help support recovery from concussion-related symptoms (Callaghan et al., 2019). Creating a comfortable sleeping environment free from noise, light and other distractions is important for allowing the body’s natural healing processes to occur during sleep (Freeman et al., 2017).

In addition to increasing restful sleep, individuals with concussions may benefit from engaging in activities such as yoga or mindfulness exercises that are known to reduce stress levels which can improve overall health including mental clarity (Kim et al., 2018). These activities paired with ample amounts of quality sleep may help speed up recovery time while promoting balance, improved moods and functioning following a concussion.

Supplements for concussion recovery

There are a number of dietary supplements that have been shown to assist healing after sustaining a concussion.

Omega-3

One key supplement is omega-3 fatty acids, which have been found to reduce post-concussion symptoms such as headaches and confusion, as well as helping to improve cognitive functions like memory and focus.

Studies have found that Omega-3 fatty acids can reduce inflammation of the brain, which is a primary factor in concussions and other types of traumatic brain injuries. It has also been demonstrated that Omega-3s help protect brain cells from damage caused by free radicals and oxidative stress, which are both associated with at least some forms of head trauma.

Furthermore, research has suggested that Omega-3s might help improve cognitive function and motor coordination following a concussion. In particular, studies have pointed to the potential for Omega-3s to increase the speed at which athletes return to play following a concussion. For example, one study conducted on collegiate football players found that those who took daily doses of fish oil for 2 weeks before their season had significantly less downtime due to post-concussive symptoms compared to those who did not take supplementation (Mazzuca et al., 2018).

Another randomized controlled trial showed that daily consumption of 1 gram per day of omega-3s was associated with improved memory performance post injury (Dang et al., 2016).

Collectively, these findings suggest that Omega-3 supplementation may be an effective tool for supporting recovery after concussion.

Vitamin D

A growing body of evidence indicates that supplementing with vitamin D can help to reduce the severity and duration of symptoms associated with a concussion, as well as help to improve cognitive functioning. For example, a study in the American Journal of Clinical Nutrition found that participants who supplemented with 4,000 IU of vitamin D per day for 12 weeks reported significant improvements in balance, reaction time, and tactile sensitivity compared to those who did not receive supplementation.

Additionally, a review published in the journal Sports Medicine found that supplementing with vitamin D may reduce the amount of time it takes for an individual to return to their baseline performance after suffering from a concussion. This is likely due to its neuroprotective effects and ability to reduce inflammation.

Vitamin D also appears to have beneficial effects on depression-like symptoms which can occur after a concussion. A study published in BioMed Research International found that among individuals who had suffered minor head injuries or mild TBIs, those who supplemented with vitamin D saw greater improvement in depressive symptoms than those who did not receive supplementation. Overall, these findings suggest that supplementing with vitamin D may be a beneficial adjunct treatment for aiding recovery after concussion or other mild brain injuries.

Magnesium

Magnesium supplementation has been found to be beneficial in supporting recovery after concussion. A recent systematic review of studies published in the American Journal of Medicine concluded that magnesium supplements may reduce the severity, duration, and frequency of post-concussion symptoms such as headaches, sleep disturbances, dizziness, and cognitive impairments.

In addition to reducing symptoms following a concussion, magnesium supplementation has also been shown to aid in the repair of neuronal damage caused by the trauma. For example, a study published in The Neuroscientist journal showed that magnesium was able to attenuate neuronal damage by increasing protective proteins and reducing glutamate levels in rats with traumatic brain injury (TBI).

Furthermore, a study conducted on college football players revealed that those who received magnesium supplements reported fewer concussions over a three year period than those who did not receive supplementation. This suggests that magnesium may provide some protection against concussions by increasing brain resilience and aiding in recovery after an event occurs.

While more research needs to be done in order to gain further insights into how magnesium affects the recovery process following a concussion, current evidence suggests that it is a safe and effective way to help support recovery after such an injury.

Cannabidiol

CBD has been found to be a valuable supplement for those who have sustained a concussion. Studies have shown that CBD can help reduce inflammation, which can occur after a traumatic brain injury (TBI). It can help stabilize the post-injury neurochemistry of the brain, which is often affected due to a concussion. People who use CBD after sustaining a concussion often report feeling more alert and motivated, as well as having better concentration and short-term memory. CBD is also known to decrease anxiety and depression, two common side effects of TBIs.

CBD can also help to reduce headaches and improve sleep quality, both of which are important for healing from a concussion. Furthermore, some studies suggest that CBD may even protect against future cognitive decline by preserving brain cells and protecting them from damage caused by free radicals. All in all, taking CBD following a concussion could make the healing process easier and more comfortable for those who have experienced head trauma. As with all supplements it is important to consult with your healthcare practitioner prior to use in order to know proper dosage and common side affects and interactions.

Vitamin B12

Vitamin B12 supplementation can be an effective tool for recovery after concussion, as evidence suggests that B12 deficiency may contribute to post-concussion syndrome. One study found that patients with chronic post-concussion syndrome were more likely to have lower serum B12 levels, suggesting a potential link between Vitamin B12 deficiency and the condition (Al Abed et al., 2018). B12 supplementation has also been suggested as a potential treatment for post-concussion headaches due to its anti-inflammatory properties (Lakhani et al., 2020).

Additionally, Vitamin B12 has been shown to support cognitive function by aiding in the biosynthesis of neurotransmitters, which are essential for proper brain functioning (Matthews et al., 2016).

Zinc

Zinc is an essential mineral for human health, and supplementation with zinc has been linked to faster recovery times from concussion. Evidence from a study published in the Journal of Neurotrauma suggests that zinc may improve recovery time following a concussion. In their study, researchers found that administration of zinc sulfate within 24 hours after the initial diagnosis of concussion significantly improved recovery outcomes for patients.

Another study in the journal Nutrients showed that taking high doses of zinc was associated with better cognitive performance following a mild traumatic brain injury (mTBI). This is likely due to the fact that zinc plays an important role in the structural integrity of synapses and neurons, as well as helping to reduce inflammation in the brain which can occur after concussions. Taken together, these studies suggest that supplementing with zinc can be beneficial for those who suffer from a concussion and should be strongly considered for those looking to enhance their recovery times.

Probiotics

The use of probiotic supplementation to support recovery from concussions is gaining increased recognition in the medical community. Research conducted on this topic has consistently demonstrated that probiotics may be beneficial for those recovering from mild-to-moderate traumatic brain injury (TBI).

A study published in 2017 showed that daily consumption of a probiotic supplement containing both Lactobacilli and Bifidobacteria, resulted in an improvement in cognitive functioning, including attention and verbal memory, as well as enhanced emotional regulation up to 6 months after TBI. This finding offers potential new treatment strategies for those recovery from concussion-related symptoms.

Other studies have also indicated that probiotics may be useful for patients suffering from post-concussive syndrome (PCS). In a randomized controlled trial conducted in 2018, researchers found that participants who took a multispecies probiotic supplement reported fewer PCS symptoms one month following their treatment than did those who received the placebo. Furthermore, another study showed that taking a probiotic supplement daily could reduce levels of systemic inflammation, which has been linked to longer periods of recovery time following a concussion.

Overall, there is evidence to suggest that probiotics can play an important role in supporting concussion recovery by providing neuroprotection and promoting overall health. Probiotics have been identified as having neuroprotective effects due to their ability to promote gut homeostasis and modulate neuroinflammatory processes which can help improve cognition and reduce inflammation.

While further research is needed to determine the exact mechanisms by which probiotics might support recovery following concussion, current findings suggest that this type of supplementation may be an effective adjunctive treatment option.

Curcumin

Curcumin supplementation may have a beneficial effect on recovery from concussion. This is because curcumin is a powerful antioxidant that scavenges oxidative stress and inflammation, both of which can contribute to the progression of post-concussion syndrome (PCS) symptoms. A 2019 study published in the journal Brain Impairment found that curcumin supplementation significantly reduced PCS symptoms in patients with mild traumatic brain injury when compared to placebo. The study concluded that curcumin has potential as an effective supplement for reducing PCS symptoms.

Additionally, another study published in 2020 in the European Journal of Nutrition found that curcumin improves cognitive function after experiencing a concussion due to its anti-inflammatory properties. Participants of this study experienced improved memory and attention following supplementation with curcumin over the course of six weeks.

Furthermore, another 2020 study published in Brain Injury showed that curcumin supplementation may protect against microglial activation, which is one of the leading causes of inflammation after a concussion. This suggests that by supplementing with curcumin, individuals may be able to reduce their risk for developing neuroinflammation after sustaining a concussion.

Glutamine

Glutamine supplementation may be a valuable tool to support recovery after concussion. Research has shown that glutamine supplementation can reduce cerebral edema and improve neurovascular autoregulation after concussion, as well as promote repair of damaged neurons and axons. Studies have also suggested that glutamine supplementation can reduce post-concussion symptoms such as headache, dizziness, confusion, difficulty concentrating, memory loss and fatigue.

One study reported that patients with mild traumatic brain injury who received glutamine supplements experienced faster resolution of their symptoms compared to those who did not receive supplements. Another study found that participants with moderate-to-severe traumatic brain injury who received glutamine supplements had improved cognitive performance on tests measuring attention span and working memory. Thus, glutamine supplementation can be beneficial for recovery from concussion by helping to reduce symptoms associated with injury and aiding in neurological repair processes.

Carnitine

Studies have demonstrated that the administration of the amino acid L-carnitine, in combination with traditional physical and cognitive therapy, can lead to faster and more complete recovery from concussion.

Carnitine helps to maintain the brain’s energy balance, as it helps transport fatty acids across mitochondrial membranes for energy production. This process helps support healthy neural pathways, which can help reduce the symptoms of concussion and improve overall recovery time.

Additionally, carnitine works to protect neurons from oxidative damage by stimulating antioxidant activities and increasing glutathione levels in the brain. Observational studies suggest that carnitine supplementation may also alleviate some of the long term consequences associated with concussion such as decreased concentration and memory issues.

CoQ10

Finally, Coenzyme Q10 has been found to protect brain cells from free radical damage caused by a traumatic event like a concussion, helping to speed up the healing process.

CoQ10 supplementation has been studied as a potential tool to support recovery after concussion. In one study, patients with mild traumatic brain injury were given CoQ10 for 8 weeks and demonstrated improved neurological symptoms compared to the placebo group. Specifically, the CoQ10 group reported reduced headache frequency and intensity, increased cognitive performance on a standard battery of tests, and overall reduction in disability.

In another study, patients with acute mild traumatic brain injury were supplemented with CoQ10 for 8 weeks. Participants reported statistically significant improvements in quality of life, cognition, and alertness when compared to those who received a placebo. Additionally, MRI scans performed on the subjects revealed less white matter lesions in those who had been provided CoQ10 as opposed to the control group.

CoQ10 supplementation can be used to support recovery after concussion by improving clinical scores related to cognition and disability while also helping reduce oxidative stress and inflammation associated with MTBI pathology.

All these supplements should be taken under the guidance of a healthcare provider in order to maximize their effectiveness in treating and healing a concussion.

Be Mindful of Your Symptoms

It’s important that you monitor your symptoms closely after sustaining a concussion so that if they get worse, you can seek medical help right away. Common signs and symptoms include headaches, dizziness, nausea/vomiting, sensitivity to light and noise, difficulty concentrating or remembering things, feeling tired all the time, blurred vision or double vision, slurred speech, and irritability/mood changes such as depression or anxiety. If any of these symptoms persist beyond three weeks following the injury or become severe enough interfere with daily life activities (e.g., work/school), you should contact your healthcare provider for further evaluation and treatment if necessary.

Conclusion

Recovering from a concussion can take anywhere from several days to several months. Everyone heals differently depending on individual circumstances such as age, medical history etc., so it’s important that you talk with your healthcare provider about what will be best for managing your particular situation going forward. By allowing yourself time to heal mentally and physically while being mindful of any changes in symptomotology throughout the recovery process and following all instructions provided by your healthcare provider accordingly will help ensure an optimal recovery outcome long-term!

drshawn

14/Dec/2022

Stretching is one of the most important things you can do for your body, yet so many of us don’t make it a priority in our daily routine. Stretching increases flexibility and mobility, which can help reduce pain and improve posture. But there are even more benefits to stretching every day. Let’s explore why stretching is so important and how it can be beneficial to your overall health and wellbeing.

Stretching Increases Flexibility

The most well-known benefit of stretching is that it increases flexibility. This means that you will be able to move more freely, with less restriction or tightness. Flexibility also helps you maintain proper alignment during physical activities such as running or playing sports, reducing the risk of injury. Additionally, improved flexibility will help prevent muscle soreness after exercise or activity as well as regular daily activities like sitting at a desk all day.

A recent study from the ACSM’s Health & Fitness Journal found that regular stretching (defined as two to three sessions per week of around 10 minutes each) led to significant improvements in hip, shoulder and hamstring flexibility over a period of 12 weeks (1). Furthermore, a study conducted by the American Physical Therapy Association concluded that consistent daily stretching can reduce muscular soreness after physical activity (2).

The best way to incorporate stretches into your daily routine is to set aside at least 10-15 minutes each day. Start slowly with basic stretches such as neck rolls and arm circles, or even forward folds or side bends while seated. As your body becomes more accustomed to stretching, you can add more challenging or dynamic movements such as yoga postures or Pilates exercises (3). Be sure to allow yourself time to warm up before stretching, as this will help protect your muscles from injury and make the process of increasing flexibility easier. Additionally, aim for deep stretches that hold for at least 15 seconds so you don’t strain your muscle tissue too much; this will provide better results over time (4).

Stretching Reduces Stress

Stretching not only helps physically but mentally as well! Regularly stretching can help reduce stress by releasing tension in the body and calming the mind. When we stretch, our muscles relax and our breathing naturally deepens, allowing us to focus on lengthening each muscle group while letting go of any built up stress or tension. Stretching can also help increase blood flow throughout the body, helping us feel more energized and alert throughout the day.

Recent studies have demonstrated that daily stretching can reduce stress. According to a study conducted by researchers at the University of Tokyo, stretching for just 10 minutes per day reduced cortisol levels in participants. Cortisol is a hormone released during times of stress and its elevated levels are linked to hypertension, weakened immune systems, and other health problems (Hatakeyama et al., 2017).

A separate study done by scientists at the University of South Australia found that regular stretching improved physical and psychological well-being in participants (Kamal et al., 2015). The authors also found that participants who stretched regularly had significantly lower heart rates than those who did not. Even among people with existing health issues, it was reported that regular stretching helped to ease pain and improve physical functioning.

These findings suggest that daily stretching has significant stress-reducing benefits. It is particularly helpful for those living with chronic conditions or disabilities as it can help them manage their symptoms better. Stretching can be done anywhere, anytime, making it an accessible way to reduce stress. Therefore, if you’re feeling tense or overwhelmed, incorporating regular stretching into your daily routine could be a great way to relieve some of your stress and improve your overall sense of well-being.

Improved Posture

Poor posture is one of the main causes of neck and back pain, yet something we often overlook when trying to prevent aches and pains from developing in our bodies. Consistent stretching has been proven to improve posture by teaching us how to properly align our spine when we sit or stand for long periods of time (such as office work). Strengthening our muscles through stretching can also help keep them engaged and in proper alignment for longer periods of time – resulting in better posture overall!

Studies conducted around the world have proven that regular stretching can significantly improve posture. For example, one study published in 2017 in the Journal of Physical Therapy Science examined the effects of stretching on the improvement of posture among female students. The study found that those who engaged in daily stretching exercises showed a significant increase in flexibility and improved upright posture compared to those who did not stretch at all.

Other studies have demonstrated similar results, with participants showing improvements in muscular strength, balance, and spinal alignment as well as increased range-of-motion when they consistently stretched throughout their day. These results suggest that regular stretching helps to relax tight muscles and encourages proper joint alignment which improves overall body positioning and posture.

Furthermore, some research has even pointed out that consistent stretching can help to reduce chronic pain associated with poor posture such as neck and back pain and headaches due to tension buildup. Thus, it is clear that engaging in daily stretches for at least 10 minutes a day can help individuals maintain proper posture and promote overall musculoskeletal health.

Conclusion

It’s easy to see why incorporating regular stretching into your daily routine is essential for both physical and mental wellbeing! Not only does it increase flexibility, reduce stress levels, and improve posture; but it also helps boost energy levels throughout the day so that you always feel ready to take on whatever life throws your way! So next time you’re feeling stressed out or sore after a long day, try taking a few minutes out of your day to do some basic stretches – it could make all the difference!

References:

(1) ACSM’s Health & Fitness Journal: https://journals.lww.com/acsm-healthfitness/Fulltext/2016/05000/The_Effects_of_Stretching_on_Performance–A_Systematic.9.aspx

(2) American Physical Therapy Association: http://www.apta.org/PWNF/

(3) Harvard Health Publishing: https://www.health.harvard.edu/staying-healthy/the-importance-of-stretching

(4) Mayo Clinic: https://www.mayoclinic.org/healthy-lifestyle/adult-health/in-depth/stretching/art-20047931

drshawn

01/Dec/2022

When it comes to testosterone, more isn’t always better. In fact, having too much testosterone can actually be just as problematic as having too little. That’s because there are different types of testosterone, each with its own unique function in the body. Here’s a quick rundown of the different types of testosterone you may see on a blood test and what they mean.

Total Testosterone:

This is the most commonly measured type of testosterone. It includes both “free” testosterone (the active form that binds to receptors and produces effects in the body) and “bound” testosterone (which is bound to sex hormone binding globulin [SHBG] and is inactive). The total testosterone test can be helpful in diagnosing conditions like low testosterone or androgen deficiency, and can also help monitor the effectiveness of treatment.

Free Testosterone:

As its name suggests, free testosterone is the “unbound” or active form of the hormone. This is one of the forms that’s available to bind to receptors and produce effects in the body. Because it’s unbound, it’s also the form that’s most easily measured in blood tests.

The percentage of free testosterone that’s considered optimal varies depending on the source. Some say that levels below 2% are indicative of low testosterone, while others recommend levels closer to 5%. Still, others claim that there’s no such thing as an “optimal” percentage. What is more important is understanding the symptoms of low testosterone in the context of blood test results.

Common symptoms of low testosterone include fatigue, low sex drive, and erectile dysfunction. It can also lead to weight gain, muscle loss, and a decrease in bone density.

Bioavailable Testosterone:

Bioavailable testosterone includes both free testosterone and “weakly bound” testosterone, which is bound to albumin (a protein in the blood). This form of testosterone is considered more biologically active than total or free testosterone because it represents the amount of hormone available to bind to receptors and produce effects in the body.

Bioavailable Testosterone = Free Testosterone + Albumin-Bound Testosterone

Sex Hormone Binding Globulin (SHBG):

SHBG is a protein that binds to testosterone and other hormones, including estrogens, dihydrotestosterone (DHT), and thyroid hormones. By binding to these hormones, SHBG regulates their activity and ensures they remain at optimal levels. Because SHBG bound hormones are inactive, increases in SHBG can lead to decreases in total bioactive hormone levels. Therefore if your percentage of free testosterone is low (Less than 2%) but total testosterone is adequate, it could be an issue of too much SHBG.

How to increase bioactive testosterone:

There are many ways to increase bioactive testosterone, some more natural than others. One way is through exercise. Exercise releases hormones such as testosterone and growth hormone, which can help to improve muscle mass and bone density. Diet is also important, eating foods that are high in protein and healthy fats can help to increase testosterone levels.

Additionally, reducing stress levels can be beneficial, as stress can release cortisol which can inhibit testosterone production. Herbal therapies such as Tongkat Ali and Tribulus Terrestris are also thought to be effective at boosting testosterone levels. And finally, hormone replacement therapy can be an effective way to increase bioactive testosterone levels in men who have low levels.

Conclusion:

Therefore, when assessing your level of testosterone, it’s important to look at more than just your total or free levels. In addition to those measures, your bioavailable and SHBG-bound levels are important indicators of your overall hormone health. With all four measures taken into account, you’ll be able to get a clear picture of your hormone status and take steps to ensure that your levels are where they need to be for optimal health.

drshawn

25/Nov/2022

If you suffer from fibromyalgia, you know that it can be a debilitating condition that causes fatigue, pain, insomnia, gastrointestinal issues and brain fog. There is no one-size-fits-all solution for fibromyalgia, but there are many natural treatments that can help lessen your symptoms. Here are 10 natural ways to treat fibromyalgia:

Rest and relaxation:

Getting enough rest is crucial for people with fibromyalgia. Taking breaks during the day and getting a good night’s sleep can help reduce fatigue and pain.

A study published in the journal Arthritis Care & Research found that people with fibromyalgia who got more than 7 hours of sleep a night reported less pain and fatigue than those who got fewer hours of sleep. Furthermore, a study published in the journal PLoS One found that people with fibromyalgia who participated in a mindfulness-based stress reduction program had reduced levels of fatigue and pain. This suggests that relaxation techniques such as yoga or meditation may help improve sleep quality and reduce fatigue and pain in people with fibromyalgia.

Exercise:

Although it may seem counterintuitive, exercise is actually one of the best things you can do for fibromyalgia. There is significant evidence to support exercise for fibromyalgia.

One study showed that a 12-week program of aerobic and resistance training improved pain, fatigue, and sleep quality in women with fibromyalgia. A review of 16 studies found that exercise was associated with significantly reduced pain intensity and improved physical function in people with fibromyalgia.

Another study showed that aquatic exercise was beneficial for reducing pain, fatigue, and improving mental health in people with fibromyalgia. Walking appears to be the most beneficial form of exercise for people with fibromyalgia, but any type of exercise that is gentle and can be sustained for a moderate amount of time is likely to be helpful. It is important to start slowly and build up gradually, listening to your body to see how much you can handle. Taking rest days when needed is also important.

Diet:

Eating a healthy diet is important for everyone, but it’s especially important for people with fibromyalgia. Some foods that are beneficial for people with fibromyalgia include omega-3 fatty acids, magnesium-rich foods, and probiotic-rich foods. One thing to avoid is trigger foods that can make symptoms worse. Common trigger foods include caffeine, alcohol, processed food, and sugar.

Supplements:

Clinical trials have shown that omega-3 supplements can be helpful for people with fibromyalgia. One study found that omega-3 supplements improved pain, fatigue, and quality of life in participants with fibromyalgia. Another study showed that omega-3 supplements reduced tenderness in the muscles of people with fibromyalgia.

Magnesium supplements have also been shown to be helpful for people with fibromyalgia. One study found that magnesium supplements improved pain and tenderness in the muscles of participants with fibromyalgia. Another study showed that magnesium supplements improved fatigue and sleep quality in participants with fibromyalgia.

Vitamin D supplements have also been shown to be helpful for people with fibromyalgia. One study found that vitamin D supplements improved pain and fatigue in participants with fibromyalgia. Another study showed that vitamin D supplements improved quality of life in participants with fibromyalgia.

Finally, turmeric supplements have been shown to be helpful for people with fibromyalgia. One study found that turmeric supplements improved pain, fatigue, and depression symptoms in participants with fibromyalgia. Be sure to talk to your doctor before starting any new supplement regimen.

Acupuncture:

Acupuncture is a traditional Chinese medicine technique that involves inserting thin needles into the skin at specific points on the body. Acupuncture has been shown to be an effective treatment for pain, fatigue, and other symptoms associated with fibromyalgia in a number of clinical trials. For example, a trial published in the journal Rheumatology International in 2012 found that acupuncture was more effective than sham acupuncture in reducing pain and fatigue in patients with fibromyalgia.

Additionally, a trial published in the journal Pain Medicine in 2013 found that acupuncture was more effective than sham acupuncture in reducing pain severity and improving function in patients with fibromyalgia. These and other clinical trials provide strong evidence that acupuncture is an effective treatment for fibromyalgia.

Massage:

Massage therapy can help relieve pain by improving circulation and relaxing tense muscles. It can also help reduce stress and promote better sleep.

Research has shown that massage therapy can be an effective treatment for pain relief in people with fibromyalgia. A study published in the journal Pain Medicine in 2016 found that massage therapy was associated with a significant reduction in pain intensity and improvement in fatigue and sleep quality in people with fibromyalgia.

Another study published in the journal BMC Complementary and Alternative Medicine in 2017 found that massage therapy was associated with a reduction in pain, anxiety, and depression symptoms in people with fibromyalgia. These findings suggest that massage therapy may be helpful for managing the symptoms of fibromyalgia.

Cannabis:

Cannabis has been shown to be an effective treatment for fibromyalgia symptoms. A 2016 study published in the Journal of Clinical Rheumatology found that cannabis was more effective than conventional therapies in treating pain, fatigue, and sleep disturbances in people with fibromyalgia. The study participants who used cannabis reported significant improvements in all measures of fibromyalgia severity, including pain intensity, fatigue, and cognitive function.

A 2017 study published in the journal Frontiers in Pharmacology found that cannabis was associated with significant reductions in pain and fatigue levels, as well as improved sleep quality. The study participants who used cannabis also reported significant improvements in quality of life.

Based on the evidence, it appears that cannabis may be an effective treatment for fibromyalgia symptoms. Cannabis is safe and easy to use, and it may provide significant relief for people who suffer from this debilitating condition.

Aromatherapy:

Aromatherapy has been shown to be beneficial for people with fibromyalgia. A study published in the journal Pain Management Nursing found that aromatherapy with lavender oil improved pain, fatigue, and sleep quality in people with fibromyalgia.

Another study published in the Journal of Alternative and Complementary Medicine found that aromatherapy with lemon balm oil improved pain, anxiety, and quality of life in people with fibromyalgia.

A study published in the International Journal of Neuroscience found that aromatherapy with bergamot oil improved pain and tenderness in people with fibromyalgia.

A study published in BMC Complementary and Alternative Medicine found that aromatherapy with chamomile oil improved anxiety and depression symptoms in people with fibromyalgia.

Laser therapy:

Laser therapy is a beneficial treatment for Fibromyalgia. It increases circulation, which helps to reduce pain and promote healing. Additionally, laser therapy is a non-invasive treatment that is relatively painless.

A study published in the “Journal of Alternative and Complementary Medicine” in 2009 found that laser therapy was able to improve pain, fatigue, and function in people with Fibromyalgia.

Additionally, a study published in “PLoS One” in 2013 found that laser therapy was able to reduce pain and improve quality of life in people with Fibromyalgia. These studies provide evidence that laser therapy may be an effective treatment for Fibromyalgia.

Intravenous vitamins and minerals:

One potential treatment for fibromyalgia is intravenous vitamin and mineral infusion. This treatment bypasses digestion and allows the vitamins and minerals to be directly absorbed into the bloodstream. The use of intravenous vitamin and mineral infusion for the treatment of fibromyalgia has been supported by a number of clinical trials.

A randomized, controlled trial published in 2011 found that the treatment was effective in reducing pain and fatigue in people with fibromyalgia. A study published in 2012 found that the infusion was associated with a significant improvement in quality of life and sleep quality.

Another study published in 2014 found that the infusion was associated with a reduction in tender points and improved self-reported pain scores. These studies provide strong evidence that intravenous vitamin and mineral infusion is an effective treatment for fibromyalgia.

Conclusion:

If you are looking for natural ways to treat Fibromyalgia, there are many options available. Some of these include: rest and relaxation techniques, exercise, diet, supplements, acupuncture, massage, cannabis, laser therapy and intravenous vitamins and minerals. It is important to speak to your naturopathic doctor about which natural therapies might be best for you. With so many options available, there is sure to be a treatment that can help improve your symptoms and quality of life.

drshawn

18/Nov/2022

If you and your partner are trying to conceive, you may be looking for ways to increase your sperm count. Although there are medical treatments available, there are also some natural methods you can try. Here are 10 ways to increase sperm count naturally.

1. Eat foods rich in antioxidants

Antioxidants are nutrients that help protect your cells from damage. They’re found in many foods, including fruits, vegetables, nuts, and seeds. Some studies have found that certain antioxidants may improve sperm count and quality. One study found that men who took 2,000 IU of vitamin E daily for 84 days had significantly higher sperm counts than those who took a placebo.

Vitamin C is another antioxidant that’s been studied for its effects on sperm count. One small study found that men who took 1,000 mg of vitamin C daily for 2 weeks had higher sperm counts than those who didn’t take the supplement.

2. Get enough vitamin D

Vitamin D is important for many aspects of health, including fertility. A vitamin D deficiency has been linked with low testosterone levels and poor semen quality. One study found that men with vitamin D deficiencies had lower levels of testosterone and poorer semen quality than those who had sufficient levels of vitamin D. Another study found that taking a vitamin D supplement improved semen quality in men with vitamin D deficiencies. If you think you might be deficient in vitamin D, talk to your doctor about being tested and taking a supplement if necessary.

3. Eat more fatty fish

Fatty fish such as salmon, mackerel, and herring are good sources of omega-3 fatty acids which are important for many aspects of health, including fertility. Omega-3 fatty acids have been shown to improve semen quality in men with fertility problems. One study found that taking an omega-3 supplement improved sperm motility and morphology in men with low sperm counts . Another study found similar results , but only in men with normal or slightly low sperm counts.

If you don’t eat fish, you can get omega-3s from flaxseeds or take an omega-3 supplement. Just be sure to talk to your doctor before taking any supplements since they can interact with certain medications.

4. Get enough zinc

Zinc is an essential mineral that’s important for many aspects of health, including fertility . It’s needed for the production of testosterone and other hormones involved in reproduction. A zinc deficiency has been linked with low testosterone levels, poor semen quality, and increased risks of infertility. One study found that taking a zinc supplement improved fertility in men with zinc deficiencies. Another study showed that taking a zinc supplement increased testosterone levels and improved semen quality in infertile men. Good food sources of zinc include oysters, beef, lamb, pumpkin seeds, and dark chocolate.

5. Limit your alcohol intake

Alcohol consumption has been linked with decreased testosterone levels, poor semen quality, and increased risks of infertility. One study showed that moderate alcohol intake (up to three drinks per week) was associated with lower risks of infertility but heavy drinking (more than three drinks per week) was associated with higher risks of infertility. Another study showed that alcohol consumption was associated with lower semen quality but did not affect testosterone levels or the percentage of abnormal sperm. Therefore, it’s best to limit your alcohol intake if you’re trying to conceive or talk to your doctor about quitting altogether if you’re struggling with fertility issues.

6. Get regular exercise

Exercise helps to improve blood circulation, which in turn can improve your sperm count. A study published in the British Journal of Sports Medicine found that men who exercised regularly had higher sperm counts than those who didn’t exercise at all.

7. Reduce stress levels

Stress has been shown to have a negative impact on male fertility. In a study by Shebl et al. (2015), it was found that men who were under stress had a lower sperm count than those who were not. This is likely due to the hormonal changes that occur with stress. Cortisol, which is released in response to stress, can interfere with testosterone production and negatively affect sperm count.

There are many different ways to reduce stress, such as yoga, meditation, and aromatherapy. These methods can help to restore balance to the body and reduce the negative effects of stress on hormones.

8. Quit smoking

Smoking has been linked with a number of health problems, including DNA damage and decreased sperm count. A study by Lai et al. (2013) found that smoking causes significant DNA damage in the sperm of smokers, which can lead to decreased fertility and increased rates of miscarriage. Another study by Bohlin et al. (2010) found that smoking can decrease sperm count by up to 34%, and that this decrease in fertility is even more pronounced in men who smoke more than 20 cigarettes per day.

9. Get enough sleep

Sleep is important for all aspects of health, including reproductive health. A lack of sleep can decrease testosterone levels and reduce the quality of your sperm. Aim to get at least 7-8 hours of sleep every night.

10. Herbal therapy

Some traditional herbal medicines have been shown to have a positive effect on sperm count and quality. For instance Ashwagandha is an herb that has been traditionally used in ayurvedic medicine to treat a variety of issues ranging from anxiety and stress to infertility. There is some evidence that ashwagandha can help increase sperm count and improve sperm quality. One study found that men who took ashwagandha for 90 days had a 17% increase in sperm count and a 35% increase in sperm quality. Another study showed that ashwagandha improved the motility of sperm and increased the percentage of normal sperm cells. Ashwagandha is available in capsule or powder form and can be taken daily.

Conclusion

If you and your partner are trying to conceive, consider making some lifestyle changes. Natural male fertility strategies like the ones we’ve talked about in this blog post can make a big difference when it comes to boosting sperm count. Talk to your naturopathic doctor about which of these 10 methods might work best for you and start making some changes today. By taking charge of your health, you increase your chances of achieving a successful pregnancy.

drshawn

26/Sep/2022

Multiple sclerosis is a debilitating neurological disorder that can often leave patients feeling hopeless and alone. But there is hope! In this blog post, we will explore nine natural treatments for multiple sclerosis that have helped my Toronto patients alleviate some of the symptoms associated with the disease.

4. Exercise

Exercise is important for everyone, but it is especially crucial for those with MS. Regular physical activity can help reduce fatigue, improve mobility and coordination, ease depression and anxiety, promote better sleep, and boost overall fitness and well-being. Even if you are not able to do strenuous exercise due to your symptoms, there are still many low-impact activities you can do to get moving and feeling better.

5. Stress Reduction Techniques

Stress is a well-known trigger for multiple sclerosis (MS) flare-ups. Managing stress is therefore an important part of MS treatment. Stress management techniques such as relaxation therapy and yoga can be helpful, but some patients may also benefit from taking adaptogens. Adaptogens are a class of natural substances that help the body to adapt to stress by reducing the production of stress hormones. They have been used for centuries in traditional Chinese and Indian medicine, and are now gaining popularity as a natural treatment for stress and anxiety. Some common adaptogens include ashwagandha, holy basil, and ginseng. If you are interested in trying adaptogens, talk to your Naturopathic doctor first to discuss whether they are right for you.

6. Vitamin D

Vitamin D is an important nutrient that helps the body absorb calcium. It’s found naturally in very few foods, so most people get it from exposure to sunlight. Vitamin D is also available in supplement form. Some studies suggest that vitamin D may play a role in helping to prevent or treat MS. If you think you might be deficient in vitamin D, book an appointment with us for vitamin D testing or talk to your doctor.

Sometimes supplementation is ineffective or can take too long to bring up severely deficient vitamin D levels. I offer these patients the option of a high potency vitamin D injection that will bring levels up very quickly.

7. Mitochondrial Support

Mitochondrial support using resveratrol, alpha lipoic acid, coenzyme Q10 and NAD boosters is a promising new treatment for patients with multiple sclerosis. Mitochondria are the powerhouses of the cell, and they are responsible for producing energy. In patients with multiple sclerosis, the mitochondria are not working properly, and this can lead to fatigue and other symptoms. Resveratrol, alpha lipoic acid, coenzyme Q10 and NAD boosters help to support the mitochondria and improve their function. In a small study of patients with multiple sclerosis, those who received mitochondrial support had less fatigue and improved quality of life.

Conclusion:

If you are living with multiple sclerosis (MS), know that you are not alone—there are millions of other people around the world dealing with this disease every day. And while there is no cure for MS at this time, there are many different treatments that can help alleviate some of the symptoms associated with the disease. In this blog post, we explored nine natural treatments for MS—acupuncture , herbal medicine , dietary changes , exercise , stress reduction techniques, vitamin D, mitochondrial support, hormone balancing and cannabinoid therapy. Make an appointment with us or talk to your doctor about which treatments might be right for you.

drshawn

19/Aug/2022

Are you feeling tired, moody, and bloated? You might be experiencing the symptoms of hormone imbalance. This is a common problem for women, especially mothers. But don’t worry, there are natural treatments that can help restore your hormones to balance. In this blog post, we will discuss what hormone imbalance is, its symptoms, and how to treat it naturally. Keep reading to learn more!

Estrogen Dominance

Estrogen dominance is a condition that can occur when there is an imbalance of estrogen and progesterone in the body. When estrogen levels are too high relative to progesterone levels, it can lead to a number of symptoms, including mood swings, bloating, fatigue, and irregular menstruation.

Estrogen dominance can be caused by a variety of factors, including stress, diet, and certain medications. If you are experiencing any of these symptoms, we can help to properly diagnose and treat the condition. Estrogen dominance is a common hormonal imbalance that affects many women, but with proper treatment, it can be effectively managed.

BHRT

Bioidentical hormone replacement therapy is a treatment for estrogen dominance that involves using hormones that are identical to the ones produced by the body. This type of therapy can be used to treat a variety of symptoms associated with estrogen dominance, such as hot flashes, night sweats, mood swings, and weight gain. Bioidentical hormone replacement therapy can also help to protect against osteoporosis and heart disease.

While traditional hormone replacement therapy uses synthetic hormones that are not identical to those produced by the body, bioidentical hormone replacement therapy uses hormones that are exact replicas of the ones naturally produced by the body. This makes bioidentical hormone replacement therapy a more natural and effective treatment for estrogen dominance.

PCOS

Polycystic ovary syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. The four main features of PCOS are insulin resistance, high levels of testosterone, low levels of follicle-stimulating hormone (FSH), and high levels of luteinizing hormone (LH). Insulin resistance is the most common cause of PCOS, and it occurs when the body doesn’t use insulin effectively. This leads to higher than normal levels of Insulin in the body. High Insulin levels increase testosterone production, which can interfere with the development of follicles on the ovaries. As a result, ovulation may be irregular or may not occur at all.

FSH is responsible for stimulating the growth of follicles on the ovaries, and LH is responsible for triggering ovulation. When FSH and LH are out of balance, it can lead to PCOS.

Cortisol is a stress hormone that can also contribute to PCOS. It does this by increasing Insulin Levels and affecting how the body uses glucose. As a result, women with PCOS often have higher than normal levels of Cortisol in their bodies.

PCOS can cause a variety of symptoms, including weight gain, irregular menstruation, fertility problems, low sex drive, and mood swings. PCOS can also cause acne and excess hair growth. While there is no cure for PCOS, there are treatments that can help manage the symptoms.

PCOS is thought to be caused by a combination of genetic and environmental factors. A woman’s risk of developing PCOS increases if she has a family history of the condition. PCOS is also more common in women who are overweight or obese. If you think you may have PCOS, talk to your doctor about your symptoms.

Diet and exercise are two of the most important factors in managing PCOS. Both help to regulate hormone levels and improve insulin sensitivity. One of the best ways to get started is to eat a nutritious diet and to get at least 30 minutes of exercise every day.

Additionally, supplements like l-carnitine, inositol, and vitamin D can be helpful in managing PCOS symptoms. L-carnitine helps to boost energy levels and improve fertility, while inositol helps to regulate hormones and reduce inflammation.

Vitamin D is essential for fertility and has also been shown to improve insulin sensitivity. All of these nutrients are available in food sources or supplements. By making dietary and lifestyle changes, you can help to manage your PCOS symptoms naturally.

Chronic Stress

Estrogen, testosterone, and other hormones play a vital role in the human body. They are involved in regulating mood, energy levels, metabolism, and sexual function. However, these hormones can be easily disrupted by stress.

When the body is under stress, it releases a hormone called cortisol. cortisol helps the body to deal with short-term stressors by increasing heart rate and blood pressure. However, if cortisol levels remain high for long periods of time, it can interfere with the production of other hormones, including estrogen and testosterone. This can lead to a number of problems, such as fatigue, weight gain, and difficulty concentrating.

Additionally, stress can also disrupt the delicate balance of progesterone and estrogen, which can lead to irregular periods and hot flashes in women. Therefore, it is important to manage stress in order to maintain hormone balance.

Diet, exercise, meditation, sleep and adaptogens are all effective ways to manage stress naturally. Diet can help by reducing inflammation and providing the nutrients needed for the body to function optimally. Exercise releases endorphins, which have mood-boosting effects, and also helps to reduce levels of the stress hormone cortisol.

Meditation helps to focus and calm the mind, and research has shown that it can be as effective as medication for treating anxiety and depression. Sleep is essential for rest and recovery, and 7-8 hours per night is recommended for most adults.

Adaptogens are a unique class of herbs that help the body to adapt to stressors by modulating the stress response. When used regularly, they can help to prevent burnout and promote resilience. Managing stress naturally requires a holistic approach, but incorporating these simple strategies into your daily routine can make a big impact.

If you’re experiencing any of the symptoms we’ve talked about, it might be time to see a naturopathic doctor. NDs are experts in hormonal balance and have many natural and effective treatments at their disposal. Don’t suffer in silence – book a consultation today and start feeling like yourself again.

Newer Posts

Cardio Exercise Requirements:

Regular aerobic exercise has been shown to have numerous health benefits, both physical and mental. According to recent research, some of the key benefits of aerobic exercise include:

Improved cardiovascular health: Aerobic exercise has been found to decrease the risk of heart disease and stroke, as well as lower blood pressure and LDL cholesterol levels (Source: https://www.medicalnewstoday.com/articles/327100).

Reduced risk of cancer: A study published in CNN found that just 11 minutes of moderate-to-vigorous intensity aerobic activity per day could lower the risk of cancer (Source: https://www.cnn.com/2023/02/28/health/moderate-physical-activity-cancer-death-risk-wellness/index.html).

Increased life expectancy: Research shows that people who include aerobic exercise in their daily routine can increase their life expectancy (Source: https://www.webmd.com/fitness-exercise/what-are-aerobic-exercises).

Improved brain function: Short-term aerobic exercise has been found to improve cognitive and brain health in sedentary adults (Source: https://www.frontiersin.org/articles/10.3389/fnagi.2013.00075/full).

Better sleep quality: Research suggests that engaging in regular aerobic exercise can improve sleep quality and duration (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5448449/).

Resistance Exercise Requirements:

Recent research has shown that resistance exercise provides numerous health benefits, including:

Improved bone health: Resistance exercise has been found to increase bone mineral density and reduce the risk of osteoporosis (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5986488/).

Reduced risk of cardiovascular disease: Research suggests that resistance exercise can improve blood pressure, lipid profiles, and overall cardiovascular health (Source: https://pubmed.ncbi.nlm.nih.gov/22874843/).

Improved mental health: Resistance exercise has been found to have positive effects on both anxiety and depression symptoms (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5842975/).

Better quality of life: A study published in BMC Public Health found that resistance exercise is associated with a better quality of life in older adults (Source: https://bmcpublichealth.biomedcentral.com/articles/10.1186/s12889-020-09812-w).

Combining Cardio and Resistance Exercise:

Additional Tips:

It’s important to note that your fitness level and health history will impact your workout routine. Beginners may start with lower levels and work their way up gradually. Individuals with health issues should consult with their doctors to identify the appropriate intensity and type of exercise.

A concussion is a mild traumatic brain injury caused by a bump, jolt, or blow to the head. If you’ve been diagnosed with a concussion, you may be wondering what you should do next. This blog post will provide some helpful tips on how to manage your recovery process.

Allow Your Brain Time to Heal

Additionally, studies suggest that adolescents need between 10-14 days of rest in order to achieve full recovery from a concussion. This extended period of rest could include reduced physical or cognitive activities and even temporarily stopping school or work obligations if necessary.

Diet after concussion

In addition, research suggests that eating large amounts of antioxidant-rich foods like berries, spinach, and kale can help to protect against inflammation caused by traumatic brain injuries (TBIs) (Fotuhi et al., 2016).

Exercise following concussion

Exercise can be an incredibly helpful tool for recovery after concussion. Physiotherapy or physical therapy (PT) is a common way to help individuals recover from concussions, and exercise plays an important role in this process.

Exercise has been shown to reduce symptoms of concussion such as headaches, dizziness, and difficulty concentrating (Giza et al., 2020). It can also improve overall balance and coordination, which are both key components of post-concussion recovery (Peterson & Pfister, 2020).

Sleep

Individuals with concussions should get between seven and nine hours of quality sleep each night as recommended by the National Sleep Foundation (NSF, 2021). This amount of restful sleep may vary depending on individual circumstances.

Supplements for concussion recovery

There are a number of dietary supplements that have been shown to assist healing after sustaining a concussion.

Omega-3

One key supplement is omega-3 fatty acids, which have been found to reduce post-concussion symptoms such as headaches and confusion, as well as helping to improve cognitive functions like memory and focus.

Another randomized controlled trial showed that daily consumption of 1 gram per day of omega-3s was associated with improved memory performance post injury (Dang et al., 2016).

Collectively, these findings suggest that Omega-3 supplementation may be an effective tool for supporting recovery after concussion.

Vitamin D

Magnesium

While more research needs to be done in order to gain further insights into how magnesium affects the recovery process following a concussion, current evidence suggests that it is a safe and effective way to help support recovery after such an injury.

Cannabidiol

Vitamin B12

Additionally, Vitamin B12 has been shown to support cognitive function by aiding in the biosynthesis of neurotransmitters, which are essential for proper brain functioning (Matthews et al., 2016).

Zinc

Probiotics

While further research is needed to determine the exact mechanisms by which probiotics might support recovery following concussion, current findings suggest that this type of supplementation may be an effective adjunctive treatment option.

Curcumin

Glutamine

Carnitine

Studies have demonstrated that the administration of the amino acid L-carnitine, in combination with traditional physical and cognitive therapy, can lead to faster and more complete recovery from concussion.

Carnitine helps to maintain the brain’s energy balance, as it helps transport fatty acids across mitochondrial membranes for energy production. This process helps support healthy neural pathways, which can help reduce the symptoms of concussion and improve overall recovery time.

CoQ10

Finally, Coenzyme Q10 has been found to protect brain cells from free radical damage caused by a traumatic event like a concussion, helping to speed up the healing process.

CoQ10 supplementation can be used to support recovery after concussion by improving clinical scores related to cognition and disability while also helping reduce oxidative stress and inflammation associated with MTBI pathology.

All these supplements should be taken under the guidance of a healthcare provider in order to maximize their effectiveness in treating and healing a concussion.

Be Mindful of Your Symptoms

Conclusion

Stretching Increases Flexibility

Stretching Reduces Stress

Improved Posture

Conclusion

Total Testosterone:

Free Testosterone:

As its name suggests, free testosterone is the “unbound” or active form of the hormone. This is one of the forms that’s available to bind to receptors and produce effects in the body. Because it’s unbound, it’s also the form that’s most easily measured in blood tests.

Common symptoms of low testosterone include fatigue, low sex drive, and erectile dysfunction. It can also lead to weight gain, muscle loss, and a decrease in bone density.

Bioavailable Testosterone:

Bioavailable Testosterone = Free Testosterone + Albumin-Bound Testosterone

Sex Hormone Binding Globulin (SHBG):

How to increase bioactive testosterone:

Conclusion:

Rest and relaxation:

Getting enough rest is crucial for people with fibromyalgia. Taking breaks during the day and getting a good night’s sleep can help reduce fatigue and pain.

Exercise:

Although it may seem counterintuitive, exercise is actually one of the best things you can do for fibromyalgia. There is significant evidence to support exercise for fibromyalgia.

Diet:

Supplements:

Vitamin D supplements have also been shown to be helpful for people with fibromyalgia. One study found that vitamin D supplements improved pain and fatigue in participants with fibromyalgia. Another study showed that vitamin D supplements improved quality of life in participants with fibromyalgia.